When designing a fitness program, it is helpful to understand which activities the program aims to improve. Hiking and walking are bipedal activities in which weight is transferred from limb to limb. This means that each leg absorbs the weight independently, a key consideration when designing the program, so exercises focus on singular leg function to incorporate a balance component.

Deep and Superficial Calf

The calf comprises two muscle groups: deep and superficial. Both work when the knee is straight, and the deeper group works harder when the knee is bent or when leaning forward (as in ascending an incline). The calves absorb approximately 40% of the ground reaction forces transmitted through the legs. If not absorbed by the calves, it will progress proximally to the knee and hip joints.

Anterior Tibials

Often ignored or neglected, these muscles are important for toe lift and ankle stability.

Hamstrings/Gluteals

Hamstrings work across both the knee and hip joints. At slow speeds (i.e, walking and hiking), they mostly assist in stabilising rather than propelling us. The stronger the propulsive muscles are working (e.g., calf, quadriceps and gluteal), the stronger the hamstrings need to be. The gluteals provide hip stability and power when going up hills. Not often realised, but especially in women (due to a wider pelvis), the smaller gluteal muscles provide critical support against side-to-side sway. The primary direction of travel is forward, so any side-to-side sway reduces efficiency and can lead to injury. Trekking poles can be of assistance for this reason.

Quadriceps

The powerhouse group for walking and hiking, the quadriceps are integral for both uphill and downhill efforts. Going up, our greatest limitation is usually our cardiovascular fitness (i.e., huff-and-puff syndrome), but coming down, it is our quadriceps (i.e., jelly-leg syndrome).

Trunk & Arms

Strong legs require a solid core otherwise strength is leaked proximally. So maintaining balanced strength in the abdominal and back muscles is important.

While you might not think arm strength is important, they are used when driving your arms forward during hiking, pushing through your trekking poles, or simply humping your pack on and off, all of which require good arm strength.